Fitness
No mat needed.
Its not only the comfiest and most accessible yoga style, but its also super beneficial.
Each move is adapted fromtraditional yoga posesand modified to be done while sitting or using a chair, saysDr.
Brian Gans, M.D., a double board-certified physician and yoga teacher.
This form of yoga works as a greatway to stretchwhen youresitting at your desk, Stephanopoulos tells Bustle.
you’ve got the option to do it on the fly, right in your workspace.
Heres how to get started with 11 body-lengthening chair yoga poses.
Start in a seated position on your chair with your feet firmly on the ground.
Inhale and raise your arms over your head.
Stretch your arms long and bring your fingertips to the sky.
Exhale and bring your palms down to your chest.
Begin to fold forward, rounding your spine.
Pause then inhale and roll up one vertebra at a time, with your head lifting last.
Roll your shoulders up, back, and down to relax your shoulder blades.
Repeat for 2 to 3 rounds.
2Cat-Cow
From there, Stephanopoulos recommends moving onto to the spine-stretching cat-cow pose.
Sit up in your chair with a long spine.
Keep both of your feet firmly on the floor.
Bring your hands to your knees or the tops of the thighs.
Take a deep inhale as you arch your spine and look up towards the ceiling.
Drop your shoulders away from your ears and expand your chest open for cow pose.
Round your spine as you exhale and drop your chin to your chest.
Engage your core to bring your naval in towards your spine for cat pose.
Slowly repeat the cat-cow sequence for 5 breaths.
As a bonus, its alsogreat for period pain.
Sit on a chair with your feet flat on the floor and your hands resting on your thighs.
Inhale and lengthen your spine, sitting tall.
Exhale and slowly fold forward from your hips, reaching your hands towards your feet or the floor.
Allow your head to hang heavy and your neck to relax.
Take a few slow breaths, feeling the stretch in your hamstrings and lower back.
Repeat 3 to 5 times.
It can also get rid ofmild back painandimprove your digestion, Gans says.
Exhale and deepen the twist, gently turning your head to look over your right shoulder.
Take 3 to 5 slow breaths, feeling the stretch in your spine and upper back.
Repeat the twist on the other side.
5Seated Pigeon
Stephanopoulos suggests doing a pigeon pose toopen up tight glutes.
Sit tall in your chair.
Bring your right ankle to cross over your left thigh.
Flex your foot.
Fold your torso over your thigh.
Hold for 3 to 5 breaths.
Repeat with your left leg to stretch the left side.
6Extended Side Angle
Add a seated extended side angle toincrease your flexibilityandimprove core strength.
Stephanopoulos breaks it down:
Keep your feet firmly on the floor and back long.
Inhale, then exhale and fold forward.
Drop your fingertips to the floor and round your spine.
Hold for several breaths.
Bring your right arm back down on an exhale.
Repeat on the other side.
Sit with your spine long and your shoulders away from your ears.
Cross your right thigh over your left thigh for eagle position.
If possible, wrap your right foot all around your left calf.
Hook your foot around your left ankle.
Cross your left arm over your right one.
Bring your elbows in line with one another and your palms to together.
Extend your fingers to face the ceiling.
Bring your elbows in line with your shoulders.
Unravel yourself and repeat on the other side.
Its a juicy stretch for your arms and shoulders as well as your neck, back, and hips.
Inhale and sit up tall and straight.
Exhale and walk your feet out to a wide comfortable stance.
Keep your knees over your ankles with toes slightly turned out.
Next, place your hands on your thighs closer toward your knees.
Repeat in the other direction.
On your next inhale, slide your hands so theyre holding onto the front of your knees.
Push your shoulders back and sit up tall to expand your chest.
Draw your chin to your chest.
Repeat this flow three times.
Youll feel it in your hips, back, and spine.
Extend your right leg out to the side.
Point your left foot in the opposite direction, with knee bent.
Slide your right hand down towards your right foot.
Repeat for several breaths on each side.
Open your legs wide.
Take a deep breath, exhale and bend forward.
Feel a stretch in your back and neck.
To go further, reach for your ankles.
Hold onto your feet.
Let your head hang heavy.
Wiggle out any discomfort.
Take 3 to 5 deep breaths.
Roll back up.
11Savasana
Yes, you could also do savasana in chair yoga.
The end goal is still the same: to relax and reset.
Sit up with good posture in your chair.
Place your feet firmly on the ground.
Rest your hands on your thighs.
Close your eyes.
Take slow, deep breaths in through your nose and out through your mouth.
Think about relaxing all your muscles.
Feel present in the moment.
Bonus points: Play spa music orlisten to green noise.
Slowly return your focus to the room and move on with your day.
J Am Geriatr Soc.